6 Self Care Habits You Didn’t Know You Needed As An Athlete
Today, we’re going to talk all things meditation. AKA investments in yourself. Ok, please don’t run at the mention of meditation. I promise, this will be more digestible and applicable than what you’re thinking.
Meditation has been practiced by athletes for ages, and there’s a reason for it. I’ve been meditating everyday for almost 3 years, and it’s changed my life — on and off the field. For those who may be thinking ‘how do you sit still and close your eyes for 20 minutes?’ I get it. I really do. But that’s what I’m here to talk about. Meditation can be beneficial to every player, and it doesn’t have to look the way people think (like a monk sitting on a rock with their hands like this 👌🏽 for hours on end). There are many different forms and many different benefits. You just have to find what works for you.
For starters
The benefits of meditation for athletes
Improves focus
Recovery — reduces stress + lowers cortisol + regulates nervous system + helps muscles recover
Emotional control
Confidence + self trust
Better sleep
Methods for athletes
Walks
Here is the key: DON’T TAKE YOUR PHONE OR ANY OTHER DISTRACTION. This may sound daunting, cause separation anxiety, maybe even feel like the world is ending, but i promise you can do it. Go for a walk outside, look around, let yourself think. Observe your thoughts, and let your inner dialogue speak to you. You may just find out something you wanted to know.
Guided mindfulness meditation
The goal of mindfulness meditation is to create non-judgmental awareness. In other words, you observe your thoughts without chasing them and feel your emotions without reacting. This allows you to connect to you body, breath and movement.
If you are wanting to get into mindfulness meditation, this is the perfect place to start. My favorite guided meditations are either through Headspace or many on YouTube. If you have been meditating for a while and looking to switch things up, my recent favorites have been by Dr. Joe Dispenza.
Visualization
When you visualize a play, a skill, or a movement, you activate the same neural pathways as when you do it physically. This builds mental muscle memory. You can rehearse skills even when injured or resting. It also helps reinforce technique, timing, and fluidity.
Sit down, with or without headphones (listen to sound baths or brown noise). Envision your most incredible outcome. Envision scoring the winning goal for your team. Envision sliding to block a shot in the last minute. Envision your most incredible outcome. But also envision making a pass that gets intercepted… and then envision you recovering and winning it back. Envision the small and mundane actions when playing. Imagine the essential but overlooked plays.
Journaling
Journaling builds confidence, boost self awareness, regulates emotions, builds a routine, sharpens focus, relieves overpowering thoughts, and so much more. Find a fun journal and your favorite pen, or even a composition notebook and a yellow pencil. It’s always good to free journal and just let your thoughts out, but here are some prompts if you are stuck or just starting out:
On a game day: what is one word I’d like the spectators to see when I’m out there? (Relentless, passion, competitive, disciplined, fit, selfless, leader, etc.)
What is working well in my routine?
What am i the most proud of in [timeframe]?
What would i tell my younger self right now?
What does my ideal performance look like?
How does my ideal and most aligned self approach a game?
How does my ideal and most aligned self compete?
What is my biggest, most ambitious dream in this sport? (Don’t hold back)
Breath work
Breath work is incredible because you can truly do it anywhere at anytime. My favorite methods are box breathing or a simple - inhale for 6, hold, exhale for 8
Cold plunge
Yes! A cold plunge is meditative! If you do it the correct way…
And again, you must do this without your phone!! A cold plunge benefit goes way beyond the physical recovery. It helps to reduce cortisol, increases energy, helps circulation, aids sleep, helps immune support, etc. When you take an ice bath (without your phone or distraction) it demands your full presence. It allows you to train your breathing. It builds your mind-body awareness. These are all things required in traditional meditation!
I really encourage you to try one of these strategies and feel the benefits of meditation. Stick to out for at least 3 weeks, and if it’s not for you, then it’s not for you. But if you continue, you’ll start to see the benefits and wonder why you didn’t start sooner.
If you have questions, other methods/experiences you’d like to share, or topics you’d like us to discuss, please reach out! Our DMs are always open! @gabarrasoccer
Talk soon
